No matter what your fitness goals are, nutrition is a key
component of success. The sayings: "abs are made in the
kitchen" and "you can't out-train a bad diet," are absolutely,
one-hundred percent accurate.

Nutrition does not need to be overly complicated nor does it
need to be some sort of strict diet but it is important to know a
few strategies that can help you make healthier decisions. On this
episode of All About Fitness Quick Fit Tips I offer a
couple of simple strategies that can help you with your approach to
nutrition.

A meal like this can be both
nutritious and delicious!

First, it's important to know a little science, but keep in mind
these are general terms, each individual is different, but these
examples can help you to develop a slightly better understanding of
how your body uses energy. If you want to know more about how your
body burns fat then listen to episode 26 of All About Fitness where
Professor Fabio Comana explains the physiology of fat burning.

Your body uses the food you eat for energy and to repair tissue.
Protein is used to repair tissue while fats and carbohydrates are
used to provide energy (among other things). The energy that is not
used immediately will be saved as triglycerides in adipose tissue
(body fat). Yes, most of the energy you use is to power your
muscles for a variety of activities, but internal biological
processes like digestion and tissue repair will also help burn
calories.

A calorie is a measure of unit of energy - it is the amount of
energy needed to raise the temperature of one liter of water by one
degree centigrade. There is some variance based on the amount of
lean muscle mass, fat mass and overall fitness but in general the
human body will burn approximately one hundred (100) calories
to walk or run a mile.

If you take 12 minutes to walk a mile it will take you about 30
minutes to burn the energy from a 20oz bottle of Coca-cola (240
calories - according to the label). If you run a 7 minute mile it
will take you half the time to burn the same amount of
energy.

My advice to clients is that when looking at a food label
or calories guide on a restaurant menu determine how much activity
you will need to do to expend the energy provided by that food. If
something you're about to eat has two hundred calories then you
should be prepared to do the necessary activity to
use the energy it will provide. Otherwise that
extra energy that could be stored as fat to be used at a later
time.

Taking the time to prep fruit and
veggies at the beginning of the week can help you be healthier all
week long.

If your goal is to lose weight then
it is necessary to consume fewer calories than you expend - this
creates a negative caloric balance. This doesn't mean starve
yourself, it just means making smarter decisions about the quantity
of food and your daily level of physical activity.

A pound of body fat has approximately 3500 calories of energy;
if you can reduce your caloric intake by 300-500 calories a day and
increase your caloric expenditure by 300-500 calories (the
equivalent of walking 3-5 miles; it sounds like a lot but that can
be accumulated throughout the day) then you will be on track to
lose 1-2 pounds a week.

More importantly you will be developing the ability to make
healthier decisions and practice healthier habits both of which
are essential for long-term success.

About the Podcast

Ever wonder how fitness trends catch fire? Or whether there’s actually any science behind popular exercise equipment and techniques? Learn everything you wanted to know about exercise straight from the people who invent the equipment and create the programs that make you sweat. Working with iconic fitness organizations including the American Council on Exercise, Nautilus, Stairmaster and the National Academy of Sports Medicine, Pete McCall is an educator, blogger and media spokesperson who has been featured in the New York Times, Wall Street Journal, Men’s Health, Shape and many other media outlets. With experience traveling around the world teaching workshops to personal trainers and group fitness instructors Pete is an engaging and interactive speaker with the unique ability to teach the science of exercise in an irreverent way that’s easy-to-understand. Being in good shape is much more than just losing weight or achieving a specific look—it's about living life to it’s fullest and All About Fitness is here to help you make that a reality. The Quick Fit Tips deliver practical, actionable advice in under 15 minutes; while the interviews are in-depth, informative discussions with top health and fitness experts who share their insights about how exercise can enhance your quality of life.